Category: Blog

Turkey Chili Recipe with Beans, Bell Peppers, and Spinach!

Turkey Chili Recipe with Beans, Bell Peppers, and Spinach!

Turkey Chili with Beans, Spinach, and Bell Pepper

Makes 8 Servings

Ingredients

 

 

 

 

 

 

 

2 tbsp olive oil

2 cloves garlic, crushed

1 yellow onion, diced

1 red bell pepper, diced

1 lb ground turkey

½ tsp salt

1 tsp pepper

1 tbsp cumin

1 tbsp ginger

1 tbsp+ 1 tsp smoked paprika

1 tbsp garlic powder

1 tsp chili powder

1 14.5 oz can diced tomatoes

1/2 cup low sodium chicken or vegetable broth

1 15 oz can black beans, rinsed and drained

1 15 oz can cannellini beans, rinsed and drained

2 cups spinach

 

Heat the olive oil in a skillet on medium-heat. Cook the garlic until fragrant. Add the onions, red bell pepper and turkey. Season with salt, pepper, cumin, garlic powder, chipotle powder, ginger, and smoked paprika

Cook until the turkey is cooked through and onions are translucent. Add the diced tomatoes, vegetable broth, and beans.

On medium heat, let simmer until the mixture thickens (about 5 minutes). Taste and modify spices and add broth as needed. Stir in spinach and cook until wilted.

Serve with a dollop of sour cream or Greek yogurt on top, with cheddar cheese, scallions, cilantro, and avocado. Serve over brown rice, jasmine rice, or quinoa.

 

 

Ayurvedic Cocoa Date Balls Recipe!

Ayurvedic Cocoa Date Balls Recipe!

Ayurvedic Cocoa Date Balls Recipe

Laura is currently working toward her 300-hour Juluka Yoga Training. She will be a 500-hour RYT by May 2020. Part of the training involves studying Ayurvedic health philosophy. Here is one of her favorite recipes from her training! This recipe is adapted from the book entitled Eat-Taste-Heal: An Ayurvedic Cookbook for Modern Living.

 

Makes 11 Balls

6 medjool dates

1/2 cup almond flour/meal

1/4 cup shredded coconut

3 tbsp cocoa powder

1 tbsp cacao nibs

2 tsp ground chia seeds

2 tsp ground cinnamon

3 tbsp coconut oil

1/4 cup shredded coconut (for rolling balls in)

 

  1. Soak dates for an hour. Remove seeds.
  2. Place all ingredients (except 1/4 cup shredded coconut for rolling) in a food processor and pulse until all ingredients are combined and coarsely ground.

3. Form a cup with one of your hands and place a small handful of the combination in the cup of your hand. Gently form a ball. Do not roll between your hands as the ball will crumble.

4. Place shredded coconut in a shallow bowl or plate. Gently roll the ball in the shredded coconut.

5. Refrigerate for at least an hour to let the balls set.

Top Ten Adult and Children’s Gifts for a Mindful Holiday

Top Ten Adult and Children’s Gifts for a Mindful Holiday

By Laura Cipullo, RD, RYT, Founder of the L’ifestyle Lounge, Closter NJ & author of Women’s Health Body Clock Diet

Featured in Northern Valley Living Magazine, December 2018

While the holidays are a time of giving thanks and spending quality time together, they seem more like a time for giving gifts and spending time high on holiday cookies and family stress. As a parent you can easily recommit to a holiday filled with mindfulness, kindness and compassion.

Choose from my favorite mindful gifts to spend this season with a sense of calm and self-care.

  1. Essential Oil Diffuser

Get “zenned” out with aromatherapy! Add essential oils to water and plug in. Choose from diffusers ranging in price from about $20.00 at Target to $100.00 online at www.DoTerra.com.  Make sure to clean the diffusers frequently with vinegar.

  1. Lavender and Peppermint Essential Oils

Get your special someone or even yourself the favored oils. When starting an essential oil collection, choose these two basic oils. Lavender is ideal for calming and falling asleep while peppermint helps with focus and relieving stress headaches. Spend the extra money and buy pure and or organic oils from companies such as Young Living and or DoTerra.

  1. Eye Sachet

Rest easy by using a scented eye sachet. Nothing feels better than closing your eyes at the end of your yoga class or even a long day and feeling the light weight of an eye pillow. Support local business and get an eye pillow at Crush’d Garage in Cresskill, NJ.

  1. Yoga Mat(“Paint your Own” is cute too!)

Yoga mats are the perfect mindful gift for kids and adults alike. For your little yogi, get a lighter and shorter yoga mat. Consider an earth friendly yoga mat made in the USA for the adult who needs some mindfulness. At the L’ifestyle Lounge, we love Jade yoga mats (www.JadeYoga.com) for preventing slips.

  1. Mindful Book

For children, get the latest meditation book from Bergen County author Frank J Sileo, PhD, Be Still Bee Still: An Invitation to Meditation. Per www.goodreads.comBentley is a lovable honeybee who does not participate in the frantic buzzing of other bees. Instead, he uses meditation to help calm himself and find inner peace. Soon the rest of the forest animals are joining along with Bentley as they sit, breathe, and “bee” still! Research has indicated that meditation can assist with improving concentration and focus, calming anxiety, and reducing impulsivity. A “Note to Parents and Caregivers” is included with information on how to teach children to practice meditation.”

  1. Compassionate Piggy Bank

Teach the children in your life to volunteer and be charitable. Living mindfully extends beyond using the five senses. It weaves themes of kindness and compassion for the self and others. Check out the Moon Jar Bank and the accompanying book at www.moonjar.com or the piggy bank that instills philanthropy at http://www.moneysavvy.com/assembled/money_savvy_pig.html#.W9TinC-ZPdc. The idea is to teach children how to save, donate and invest money.

  1. Gratitude and or Mindfulness Cards

Search “Mindfulness Cards” on Amazon to choose amongst the many decks of cards that to remind kids, teens and adults to be grateful for the little things in life whether it’s the sound of birds chirping or the warmth of hot cocoa in your hands. Clients always love the cards, Power Thought Cardsby Louise Hay.

  1. Coloring Books

Regardless of your age, you can color. Just make sure it is mindful. Gift coloring books of mandalas or choose books such as The Coloring Book of Mindfulness: 50 Quotes and Designs to Help You Focus, Slow Down, De-Stress Paperback – Coloring Book, by Quadrille Publishing andHolly MacDonaldfor adults and BeHappy & Color!: Mindful activities & coloring pages for kids by Hannah Klaus Hunter andStephanie Peterson Jones.

  1. Journals

Instill mindfulness by encouraging awareness of feelings, thoughts and behaviors through journaling. Check out American Girls’ The Feelings Bookand The Feelings Book Journal or gift any notebook or plain journal to set the vibe for increasing awareness.

  1. Mindful Eating and Meal Book and Log

Walking, eating and even loving can all be acts of mindfulness. The question is how do you do all of these things mindfully? Give the ultimate gift of mindfulness and purchase three or more books in the “How to” series by zen master and author Thich Nhat Hanh. As a registered dietitian, I always recommend clients read the book How to Eat(Mindfulness Essentials) by Thich Nhat Hanh and then pair it with a journal to keep a mindful meal log. You can download a sample mindful meal log at http://lauracipullo.com/about-2/lauras-books/womens-health-body-clock-diet/.

Make a statement of mindfulness with one or more of the gifts above. Gift these favorite items with a gift certificate to a massage, meditation or a yoga class. Be the change maker for a peaceful holiday season.

Sunchokes: The Veggie of 2020

Sunchokes: The Veggie of 2020

Sunchokes: The Veggie of 2020

Move Over Cauliflower!

Cauliflower is so 2019! There’s a new veggie gracing the menus of trendy restaurants all over the country. If you’ve been out to eat in NYC recently, you’ve probably seen sunchokes on the menu and thought “what are these and where do they come from?”

Sunchokes are commonly known as Jerusalem artichokes, although oddly they hold no connection to Jerusalem. In terms of the “sun” in its name, the flowers that grow off of the plant are yellow and resemble sunflowers. Helianthus tuberosus is its scientific name and this tuber is actually part of the daisy family. Tubers grows beneath the ground and include yams, potatoes, and taro. The first people to grow sunchokes were the Native Americans. Sunchokes seem to grow well in North America and were brought to Europe from America for cultivation.

For people with diabetes, sunchokes could prove to be a promising substitute to potatoes or other starchy carbohydrates as they have a similar taste and texture, but a lower Glycemic Index. A raw sunchoke has a Glycemic Index of 32, comparable to broccoli, artichoke, and Chinese cabbage, while a raw white potato has a Glycemic Index of 60. Sunchokes are comprised of mainly carbohydrates in the form of inulin, not starch. Inulin has been shown to decrease “the synthesis of triglycerides and fatty acids in the liver and lowers their circulating levels in rats” as well as decrease “fasting serum glucose in healthy humans.” An article published in Nutrition & Metabolism in 2012 showed that Jersulem artichokes demonstrated “anti-diabetic effects in diabetic rats” and “improved insulin sensitivity.”

Inulins are also prebiotics which support gut health. Our bodies are not capable of digesting inulin which ferments in the gut and can cause flatulence and bloating. People have varying levels of sensitivity to inulin, but higher inulin levels are found in raw versus cooked forms of the sunchoke. Not only are sunchokes a great option for people attempting to regulate blood sugar, they also provide a great source of iron and potassium.

Whether you call it a tuber, a Jerusalem artichoke, sunroot, or sunchoke, the plant has clear health benefits for people with diabetes, regardless of how confusing its namesake is.

3 Restaurants in NYC Where you Can Find Sunchokes on the Menu:

  1. Gramercy Tavern – Chicken Breast & Thigh with Sunchokes, Broccoli Rabe, and Tarragon Gnocchi
  2. Golda – Eggplant Menemen with Crispy Egg, Saffron Yogurt, Jerusalem Artichoke, Urfa Biber
  3. August – Jerusalem Artichoke Soup

 

 

Image Source:

www.heb.com

References

https://www.ncbi.nlm.nih.gov/pubmed/12571376

https://www.ncbi.nlm.nih.gov/pubmed/7718543

https://www.ncbi.nlm.nih.gov/pubmed/8644690

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573897/pdf/1743-7075-9-112.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573897/ 

https://care.diabetesjournals.org/content/31/12/2281.figures-only

https://pfaf.org/user/Plant.aspx?LatinName=Helianthus+tuberosus

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2456/2

https://www.thekitchn.com/why-you-might-want-to-take-it-slow-with-sunchokes-bon-appetit-186516

 

 

 

 

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